Another ride. Same ol’ bar. If your fuel on the bike, trail or climb is anything less than inspiring, it’s time to make a change. This week, I’ve got a Lara Bar-ish knock-off that’s sure to refresh your taste buds, legs, and wallet. It’s no-bake, easy to make, and uses only 5 whole-food ingredients. And, this is not your grandma’s granola bar. It just happens to be perfect for training.

Recipe of the Week: Fresh Lemon Energy Bars

Place cashews and dates in food processor, process until finely chopped. Zest 2 lemons, juice 1 lemon. Add zest, juice, honey and salt to food processor. Process until smooth, but not quite a paste (this doesn’t need to be exact). Press into a greased bread loaf pan (if it’s sticky, you can use wax paper to press). Place in freezer 1 hour, or in refrigerator until firm. Cut into 12 equal bars or squares. Store in refrigerator – wrap in plastic wrap to take with you.

Instead of a stale, processed bar that tastes overly sweet and sugary, you can enjoy a homemade version that’s citrusy and fresh. With 20 grams carbohydrates and 5 grams of protein, it’s perfect fuel before or during your ride. And, with 200 calories, healthy fats from cashews, and protein, it’s got sticking power that will last through some tough hours of cycling, running, climbing or adventuring. What else can it do? Well, its key ingredient, lemons, has a lot to offer for training and for overall health and disease prevention. They provide:

High levels of Vitamin C, a powerful antioxidant that works in the body to fortify the immune system, fight free radicals that can build up during intense physical work, and reduce the symptoms of osteoarthritis.

Anti-nausea properties. When you’re nauseous, not many things help. However, the smell and taste of lemons can provide relief. Since many athletes feel slightly nauseous when eating while training, including fresh lemons can ease an unsettled belly.

Anti-bacterial compounds. These components of citrus can reduce putrefactive bacteria in both the intestines and the mouth, and thereby provide fresher breath and reduced gastrointestinal distress.

Mucus-busting action provides relief to athletes who suffer from build-up while training. If you ever feel like you’re constantly “working the junk out of the lungs,” you’ve got a friend in lemons.

Unique flavonoid compounds that have anti-cancer properties. In fact, limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.

For lasting energy with fresh lemony flavor, eat one bar 1-2 hours beforehand, or during the first half of any 2+ hour workout. With any luck, you’ll feel stronger, have fresh breath, less mucus, and not one hint of nausea. In the long run, you’ll reduce risk of cancers and fortify your immune system. Not bad for a bar.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements. If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20. And, as a FuelRightBlog reader, get a further discount with coupon code: password-frblog username-reader. I’d love to work with you!

Testimonials

My experience working with Kelli @ Apex Nutrition has been nothing but positive. Through the use of Kelli’s services, I have been able to make some key changes to the way I eat on a daily basis and I have lost several pounds as a result. In addition to making better daily nutrition choices, Kelli

I started my coaching plan with Kelli to improve my overall nutrition and fueling at the beginning of my training season, and what a journey. In a period of 10 months I not only lost about 30 lb and 4 percent of body fat, but also with her extremely valuable weekly feedback I could keep

As an age group triathlete, I started working with Kelli after my coach’s recommendation. I had caught the “Tri Bug” about 2 years back and I had already dropped around 40 pounds just by training. But still I had a long way to go in order to become a faster and complete athlete. Eating and

After coming off a stress fracture, I was looking to get back into ultra-running shape and contacted Kelli. I got way more than I expected! A great nutrition coach who not only helped me understand food as fuel, but she provided great detailed guidance on my nutritional needs, including everything from my off/light training days

Without a doubt Kelli has improved my cycling in a big way this season. Managed to loose 7kg of weight whilst still maintaining all the strength and power output I had previously, equating to around a 10% increase in power to weight ratio in a period of 3 months. Wow! And not only that I